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What is the Whole Life Challenge?

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Whole Life Challenge Details

 

  • The Whole Life Challenge is basically a game that challenges you to “try on” a whole life of health and fitness for eight weeks. It starts on Saturday, May 2nd and ends on Saturday, June 26th.
  •  We encourage participation from those outside of CrossFit M2, such as your spouse, boyfriend, girlfriend, friends, and co-workers. They all can play on our team, and join us for all the events. It will help keep you honest and motivated having a surrounding network of those with similar goals involved throughout the 56 days. 
  •  Select the nutrition level that you will play at in the Whole Life Challenge. The Performance level is the strictest level, the Lifestyle level is a good choice if you are looking for a long-term lifestyle nutrition program, the Kick Start level is for people who are just getting started and want to make just a few of the most important changes to their diet. Click HERE to for a comparison of the levels as well as a complete list of what is allowed and prohibited in each of the 3 Nutrition Levels of the Whole Life Challenge. 
  •  We’ll be on a team together, holding each other accountable in all the areas of the game (like nutrition, stretching, exercise, water, meditation, reading, reflecting, etc.). 

Rules for each category are:

Nutrition (0-5 points)

You will begin each day with 5 points. You will lose a point anytime you eat a food that is prohibited (based on your nutrition level: Kick Start, Lifestyle or Performance. When you record your score, enter the number of points you have remaining.

REMINDER: Losing points for food choices during the Challenge is normal and expected. Making choices like this is part of life. Don’t choose perfection over your happiness or quality of life. If you’re at your best friend’s wedding, drink the wine and eat the cake! Losing the points is worth it. As far as we’re concerned, learning how to make choices that result in long-term health, happiness, and well-being is much more important than earning a perfect score.

Exercise (0 or 2 points)

Did you intentionally spend 10 minutes doing something that YOU would consider exercise? If so, score yourself a “yes” and earn 2 points for the day.

How does the Whole Life Challenge define “exercise?” We let you decide. If walking around the block is exercise to you (and it takes you at least 10 minutes), then you have met this daily requirement. Generally speaking, if your heart-rate is elevated and you are doing something to build your strength, endurance, stamina, flexibility, speed, power, balance, coordination, agility, or accuracy, then we’d call it exercise.

For those of you that like to train hard, remember that active recovery counts too, so go out and have fun, play Frisbee, kick a soccer ball, take a walk, ride a bike. Sometimes, “playing” is as important as going hard for your overall well-being.

We recommend 3-5 “gym” or “workout” days and fulfilling the rest of the days with active recovery.

Mobility (0 or 2 points)

The requirement for earning 2 points for this habit is 10 minutes of accumulated stretching time, meaning it can happen all at once or broken into chunks over the course of your day. You can do any kind of stretching you choose. You can even do the same stretch every day. And yes, yoga counts! If you need guidance, please visit the WLC Support Page for videos on a variety of stretches.

Hydration (0 or 1 point)

Calculate 33.3% of your bodyweight in pounds and drink this amount each day in ounces of water (20 mil per kg of bodyweight) to earn 1 point for this daily habit. And to be clear: Liquids other than water do not count.

Supplement (0 or 1 point)

Take any dietary supplement that you believe will make a positive difference in your life when taken every day, and earn 1 point. We recommend supplements like omega-3 (fish oil), vitamin D, or probiotics. Whey protein does not count as a supplement for this category.

Lifestyle Practices (0 or 1 point)

Each week, we will introduce a new Lifestyle practice. You will earn one point for incorporating this habit into your daily life. These lifestyle habits will range from physical health practices like getting more sleep to practices with more intangible benefits like meditation or taking 10 minutes for yourself. Each new practice begins on Saturday and will be announced in advance.

Reflections (0 or 1 point)

When posting your daily score, you will have a chance to earn 1 point by posting a “Reflection,” or a short recap of how the Challenge is going, what you’ve noticed, what you’re learned, or what you are going to change. Think of your reflections as a public journal. It will be visible to teammates and other players in the Challenge, and other players will be able to comment on your reflection with support, motivation, or suggestions.

  • Basically all you do is track your daily results in the Whole Life Challenge app, or on their website. -We will do pre & post challenge, before & after photos, body fat % testing, measurements, weight, and workout tracking. 

 

  • Throughout the challenge we will be hosting multiple events for only those registered in the challenge. If you are not wanting to sign up and register, don't worry we will have other events throughout the year planned for everyone. By having the events private it will help those registered take the challenge more seriously, and dedicate themselves more to reaching their goals, and a create a more focused atmosphere for participates. 
  • We will also be doing a weekly raffle for different categories each week, such as most workouts, daily recording, and prizes at the end for the top 3 finishers in the challenge. 
 
  • Plus you get an awesome t-shirt for free just for doing the challenge compliments of CrossFit M2! 

 

To register and sign up visit this link here.

 
 

 


 

Calendar of Events for the Whole Life Challenge: 


Saturday, May 2nd at 12:00pm: Kick off hosted at CFM2. We will do all measurements, photos, body fat testing, weight, and pre challenge workout as a group all information is private. BBQ Lunch and health social will follow.  

Sunday, May 17th at 1pm: Downtown Bowling Green Fitness Challenge & Qdoba Group Meal Prep & Recipe Sharing. The fitness challenge will be team based race in downtown BG where you have to complete some sort of fitness/health activity in several different locations, similar to The Great Race TV show). For the Qdoba Group Meal Prep, we will be closing Qdoba and everyone will cook foods together in the restaurant, and take home as healthy meals for the week. It will be freakin awesome! Bring Tupperwares! 

Saturday, June 26th at 12:00pm:  Final Event gathering! Get all post results, giving away prizes, awards, and photos. Drink some well earned beers! 

Events TBD of days & times: 
Workout at Findlay Reservoir
Weekend Softball, Kickball, Soccer pick up Game (families are welcome)  
Bike Trial Ride and Lunch 
Yoga in the Park 

Hopefully more cool events, once we think of them..  Please comment to this blog with any questions, we are happy to help. 

Yours in fitness,

The CrossFit M2 Coaching Staff

 

 
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Guest Thursday, 15 November 2018